Tuesday April 20th

The more you know…… Each week, for the next 7 weeks, we will have one lift-only day where the lift is a heavy, challenging back squat session where each set is followed by an explosive movement. If you’ve ever heard of the style of training known as Post Activation Potentiation, we have taken the concept and adapted it for CrossFitters and the 1-hour class. This class should utilize the first 10-15 minutes to get a very solid warm up and activation session in, then 5-8 minutes to build to set 1 weight, and then roughly 30 minutes to execute the lifting session. Athletes should be focusing on maximal power output. This will be a very demanding lifting session and class if done properly. These sessions should make as nervous as Fran or Squats and Milk if you were here for that. Tomorrow the Post Activation Potentiation movement is a set of 5 wall balls as HIGH as possible after your heavy squat set.

Our goal is two-fold with today’s session, build to heavy set of 2, a 2RM if possible, and increase our athlete’s explosive capacity with a modified version of post-activation potentiation (PAP). PAP is a training technique that involves a small dose of explosive movement after performing a heavy stimulus (think heavy deadlift, squat, press, etc).

The goal is to build more powerful athletes and we’ve seen PAP do this successfully at other affiliates.
Additional notes: The wallball is meant to be an explosive lower body movement, so focus on using your hips as much as possible rather than throwing with their arms, as this defeats the purpose of PAP.

3:00 of Banded Glute Activation
3 Rounds
1:00 Row/Bike
10 Pause Back Squats (brief pause at the bottom, increase weight each round) Light weights

Back Squat +*it should take you several sets to build to your first set of 5 at 70 percent.
Immediately after each WORKING set, perform 5 max height wallballs 20/14lbs.
Rest 3-5 minutes after the wallballs.
Start at 70% and add weight every set. Goal: end at a heavy double or new 2RM


Every 2 minutes for 12 Minutes Sprint 100m